EMOMY

Announcements

SATURDAY 10/28 – GET OUT OF THE BOX EVENT – WE ARE HIKING BROWNS PEAK IN THE 4 PEAKS WILDERSNESS COME JOIN US FOR A GREAT HIKE. 5AM AT THE GYM IF YOU WANT TO CARAVAN OR MEET AT TRAILHEAD AT 8 AM. LOOK FOR ADDITIONAL INFO AT THE GYM. TEXT LYMAN FOR QUESTIONS – 602-763-6588

Firebird CrossFit – All Levels

WOD – FBCF

Metcon (3 Rounds for weight)

Rx+ /Rx

3 OH Squat @ 80/70%

EMOM for 5min

rest 2min

5 OH Squat @ 70/60%

EMOM for 5min

rest 2min

7 OH Squat @ 60/50%

EMOM for 5min

Fitness

3 OH Squat

Every 90sec for 4 rounds

rest 2.5min

5 OH Squat

Every 90sec for 4 rounds

rest 2.5min

7 OH Squat

Every 90sec for 4 rounds